*^**s^ 




4_B.a 




Imprint 



Vol. VI. No. 72. 
Issued Monthly. 



OCTOBER, 1897. 



Price, 10 cents. 
$1.20 per Year. 



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Physical Training 

SlMPLIFTED 



Complete, Thorough and Practical The Whole 
Man Considered — Brain and Body. No Appar- 
atus required. Fully a.dapted to the needs of 
both sexes«^«^«^e^«^<^J*.^.^«^t5^^«^^«^t^^o^«^«3^ 



By Edwara B* (Udrnidn 

PUBLISHED BY TMt 

'i^/^NSPPRB PUBLfSfflNO C9 f 

2^1 BROADWAY 7SEW YQRK 

Entered <it the New York Post Office, N, Y., as Second Class Blatter, rjvj% 






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SPALDING'S 
...Iflustrated Catalogue. 



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GOLF, ATHLETIC GOODS ^ 
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kind published* Mailed free to any address. 



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NEW YORK CHICAGO 
PHILADELPHIA WASHINGTON 



Physical 

Simplified 




Ojmplete, thorough, and practicaL The whole man 

considered; brain and body* No apparatus 

required* Fully adapted to the 

needs of BOTH SEXES. 



Bi? le^war^ B* XHHannan 






AUTHOR OF 



Physical Training ; The Care of the Body. The Voice — How 
to Train It, How to Care for It ; Gestures and Attitudes ; 
Delsarte Philosophy of Expression. How to 
Read, Recite and Impersonate. Prac- 
tical Orthoepy and Critique. 




PirBLISHED BY THE^- ^ ' '-*' "^-f'" 

AMERICAN SPORTS PUBLISHING'"?:rOMf»3«fV 

241 Broadway, New York '.<)V'>*- 



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Entered according to Act of Congress, in the year 1897, by 

The Amekican Spokts Publishing Co., 
In the office of the Librarian of Congress, at Washington. 



preface 



PHYSICAL TRAINING is one of the great religions of 
the hour. Anything in connection with it should be of 
great concern. The exercises herewith given are so 
arranged as to meet the needs of the young, the middle-aged, 
and the aged of both sexes. Yes; the aged. One is never too 
old to reap some benefit. I recall, with pleasure, one pupil in 
Washington City who began at the age of 92. Another in 
Phoenix, Arizona, a good, old, motherly soul, who became so 
enthusiastic that, after our departure, she tried to kick a little 
ornament dangling from the centre of the chandelier. She said 
that she forgot, for the time being, that she was 87 years old. 

This system is complete in itself, as it brings into healtliful 
action every joint and every muscle of the body, and all of this 
without the use of apparatus. 

Be it understood, however, that I am not opposed to heavy 
gymnastics, or to any form of apparatus that will give health, 
strength and confidence. To be so opposed would be incon- 
sistent, from the fact that I take all of the muscular exercises 
with a pair of 5-lb. iron dumb-bells ; but I have been a heavy- 
club performer for more than a quarter of a century, a catch- 
as-catch-can wrestler, and a heavy boxer ; and, paradoxical as 
it may seem, a teacher of " Delsarte " for twenty years. (The 
Delsarte system, as far as exercise is concerned, is wholly 
aesthetic. It is not intended to make muscle, but to iwSi^iQ supple 
the muscle already made ; hence should not supplant but sup- 
plement the heavier work.) Nevertheless, I have realized the 
need of the publication of a system of exercises for those who 
cannot spare either money or time for the benefits of the gym- 
nasium ; for the thousands of men and women sedentarily em- 
ployed ; for the schools and colleges that have no apparatus or 
special room in which to exercise ; hence this system, which it 
has been my pleasure to teach in every State and Territory, 
and in the Dominion of Canada. Therefore, it comes ripe from 
the school of experience. 

Vigorously yours, 

KDWAKD B. WARM AN. 



V 



How TO Stand. 



Physical Training SiMPLinED 

" [Multum- in Parvo." 
HOW TO STAND 

The first essential is to obtain the correct carriage of the 
body; the next to retain it. This is important, not only as a 
matter of grace, but as a matter of health. 

Carry your heart high is metaphorical ; but to carry your 
stomach high is practical. 

In order to obtain the correct carriage of the body one must 
learn hoiu to stand. The weight of the body should be over 
the centre of the feet, about equally divided between the heel 
and the ball of the foot. 

To obtain this position, stand against the wall, first touching 
the heels, then as much of the body as possible, drawing back 
the head to the wall, with the chin drawn slightly in. You will 
observe that the chest is expanded and in a firm position mus- 
cularly, thereby enabling you to retain the chest position inde- 
pendently of the breath. 

This is only a means to an end ; it is the first step towards 
securing correct position. Sway the entire body from the wall 
without moving the feet, moving no joint but the ankle joint. 
Thus it will be seen that the correct position consists of an 
active (firm) chest, abdomen drawn back, weight of the body 
off the heels, body erect. 

If one is inclined to corpulency he is sure to sway back 
sink the chest and protrude the abdomen — just the reverse of 
a correct position. 



PHYSICAL TRAINING SIMPLIFIED. 

HOW TO WALK 

The tendency is to allow the body to settle, thus making the 
legs do all the work. The chest should have the appea^'ance of 
leading (the abdomen, .never); the ball and the heel of the 
foot striking as nearly as possible simultaneously. 

When having swayed from the wall, take a few steps, as if 
the first impulse came from the chest — onward and upward. 
You will observe a buoyancy and a lightness of step probably 
never before experienced. It will take but a short time until 
it will become a second nature, and you will feel uncomfortable 
in any other than a correct position. 

HOW TO SIT 

Strange ! Does not every one know how to sit? No; not for 
health and strength. If you doubt this, watch the children at 
school, the clerk at his desk, or anyone at the tal)le during 
meals. The'chair is too close to the desk or table, thus oblig- 
ing the person to lean over until his spinal column is curved 
foward and his vital organs — heart, stomach and liver — are 
crowded. Indigestion, torpid liver, irregular heart action, head- 
ache, etc., etc., are sure to result. 

Sit as far back in the chair as you can unthout allo7ving yotir 
hack to touch the chair back ; the spinal column as erect as when 
standing in a correct position. This will give you support for 
the base of the spinal column, and will allow your body to be 
as freely pivoted from the hips when sitting as it should be from 
the ankles when standing. Also, see to it that your chair is not 
too close to the desk or table. 

HOW TO REST 

How few persons know how to rest. Sitting is not always the 
equivalent of resting. If you want to rest thoroughly you must 
let go', let go mentally as well as physically; rest head, hand, 
foot, the entire being. If you rest easier and more satisfactorily 



PHYSICAL TRAINING SIMPLIFIED. 7 

by leaning Lack in the chair, then lean hack and drive dull care 
to the winds. 

If you become tired in reading or writing or studying ; if the 
brain seems to lose its activity, its quickness of perception, its 
power of comprehension, there is nothing so good as some form 
of exercise — such as rising on the toes about forty or fifty times, 
slowly. This will draw the blood from the brain to supply the 
muscles ; new blood will take its place, new tissue will ])e 
formed and the result will be increased brain activity with no 
ill results. 

The best rest, however, for body and brain, especially the 
nerves, is the rest that should be taken by every one directly 
after the noon meal. 

SLEEPING AT WILL 

This is the Spanish sicsla. With the Spaniards and the 
Mexicans it is a necessity in their warm countries. It should 
be a necessity with every business man in our Northern countries. 
Instead of the Spaniard's two or more hours we need but 
fifteen minutes. 

Any one should have so thorough discipline over self that he 
can go to sleep — or have sleep come to him — within two minutes. 
This is done by a process of 

SELF MAGNETIZING 

In order not to crowd the digestive organs, do not lie down 
after a hearty meal. Sit in an easy chair, one in which there 
is a rest for the head ; or, any chair with a high enough back 
against which the head may rest. Tip the chair back, slightly. 
Place the feet on a chair as high or a trifle higher than the one 
upon which you are sitting. Cross the limits at the ankles. 
Close the hands by putting finger betv/een fingers interlacing, 
and the ends of the fleshy part of the thumbs together. Close the 
eyes. Breathe deeply. Think of nothing but the slow, meas- 
ured breathing. You will be asleep in two minutes. Not the 



8 PHYSICAL 'I'RAINING SIMI'LIFIED. 

first time you try it, probably, but after a very few trials. Charge 
your mind with awakening in fifteen minutes. You can depend 

on it. 

ACTIVE CHEST 

An active chest is essential for correct breathing and perfect 
health. By an active chest I mean that the upper chest should 
be raised and fixed, independently of the breathing; fixed, as 
firm, as immovable as a wall, as far as involuntary breathing is 
concerned; fixed, even in voluntary breathing; fixed, in the 
most violent or vigorous physical or vocal exercises. 

Place the hands upon the upper chest and allow the chest to 
become passive; to sink, as when that all-gone feeling some- 
times comes to you. Then raise the chest by the actioji of the 
muscles, not by an inhalation. 

You will soon discover how much muscular exercise (as well 
as thought) is required to keep your chest active without special 
effort and special thought at «•// times. This, too, must become 
a second nature. Do not go to the extreme and thereby invite 
iattention to the disproportion and rigidity. 

BREATHING 

Do not breathe through the lips. A dog breathes through the 
lips, but he holds a license from nature. 

Correct breathing depends upon correct position. Stand 
erect, inclining the body slightly forward rather than back- 
ward. Do not bend the body, but incline it from the ankle; 
remove and avoid all rigidity; keep an active chest (raised and 
fixed); draw back the knees, hips and abdomen; throw the 
weight of the body toward and nearly over the ball of the foot; 
so much so that while still resting upon the heels the weight 
is so light thereon that one's fingers would not be hurt if placed 
underneath. 



PHYSICAL TRAINING SIMPLIFIED. g 

DIAPHRAGMATIC BREATHING 

This includes the abdominal, costal and dorsal breathing; 
that is, front, side and back. Each of these it is necessary to 
to treat separately. 

In the following breathing exercises there should be no move- 
ment of the body except that caused by the action of the dia- 
phragm and the waist muscles. Keep the upper chest raised 
zxiA fixed; that is, put it there by a wz/j^M/ar movement (not by 
inhalation) and hold it there as if to receive a blow thereon. 
This position of the chest is of the utmost importance ; hence, 
so constantly kept before the mind of the pupil, hoping thereby 
to get its importance into the mind and have it remain there. 

ABDOMINAL BREATHING 

Inasmuch as the term is misleading, a word of explanation 
may prove helpful. Serious results have followed the practice 
of abdominal breathing, as it is generally understood. The 
abdomen does not breathe, the chest does not breathe, yet we 
have abdominal breathing and chest breathing. 

Correct abdominal breathing is a healthful and invigorating 
exercise ; for, in the contraction of the diaphragm, it presses 
upon the stomach and liver, which lie directly underneath. 
This movement upon the stomach is a promoter of good diges- 
tion. The term "abdominal breathing" derives its name from 
the foward movement of the abdomen during inspiration. 

Stand in a correct position. (By this time correct position 
should be almost, if not entirely, a second nature.) 

Place the tips of the fingers directly over the centre of the 
waist line. Take a deep inhalation through the nostrils very 
slowly. Keep the upper chest raised and fixed. There should 
be little or no movement below where the fingers are placed. 
It is not necessary, nor is it best, that the lower walls of the 
abdomen should move. The instant you begin to take the 
breath, you should feel a perceptible forward movement against 
your fingers. Inhale slowly, then check the diaphragm when 



10 PHYSICAL TRAINING SIMPLIFIED. 

the lungs are full, hold the diaphragm quiet a moment, then 
exhale slowly. 

Abdominal Breathing — Place hands ; inhale ; check dia- 
phragm ; exhale slowly. 

XoTE — Three times will suffice for class work ; for individual 
work, each one must be guided by his own judgment. 

COSTAL BREATHING 

Stand in a correct position. Place the backs of the fingers 
against the lower ribs. Take a deep inhalation through the 
nostrils, very slowly. Keep the upper chest raised and nxed. 
The instant you begin to take the breath you should feel a 
perceptible sidewise movement against your fingers. 

Costal Breathing — Place hands; inhale; check diaphragm; 
exhale slowly. 

Note — Three times will suffice for class work ; for individual 
work each one must be guided by his own judgment. 

DORSAL BREATHING 

Stand in a correct position; chest active. Place the thumbs 
against each side of the base of the spinal column, keep them 
there by firm pressure, take a deep inhalation through the 
nostrils, very slowly. The instant you begin to take the 
breath you should feel a perceptible outward movement against 
the thumbs. 

Doi'sal Breathing — Place hands; inhale; check diaphragm; 
exhale slowly. 

Note — Three times will suffice for class work; for individual 
work, each one must be guided by his own judgment. 

BELT BREATHING 

The combination of the abdominal, intercostal and dorsal 
"bri-'athi'iig Constitutes what I term Belt Breathings ■ -> ■■•!*/. 




Abdominal Breathing. 



Intercostal Dreai hing. 



12 PHYSICAL TRAINING SIMPLIFIED. 

Stand in a correct position ; active chest. Place the hands 
in position to span as much of the waist as possible. Take a 
deep inhalation through the nostrils, very slowly. The instant 
you begin to take the breath you should feel an expansion of 
the entire M^aist. Draw around your waist an imaginary elastic 
belt. Try to burst it on all sides equally. Practice each of 
the three styles of breathing separately and often. By so doing, 
the belt bt'eathitig, which should be the gene?-a I xnode. of breath- 
ing, will become the stronger. 

Belt Breathing — Place hands; inhale; check diaphragm; 
exhale slowly. 

Note — Three times will suffice for class ^noxV; iox individual 
work, each one must be guided by his own judgment. 

CHEST EXPANDER 

Place the arms at the side, as shown in the illustration. 
Raise the hands slowly up and forward until they pass 
above the face, and then they should meet, palms toward the 
face, little fingers touching. 

Raise the elbows (without raising the hands) until the ends 
of the middle fingers touch. Turn the palms of the hands 
downward, end of middle fingers still touching, elbows spread 
still farther apart. Turn the hands over, palms upward, ends 
of middle fingers still touching. (All of this is merely prepar- 
ation for the necessary expansion of the chest.) 

Now close both hands firmly; and (with a movement as of 
stretching, the elbows leading) draw the arms baCk as far as 
possible — slowly — and then down to the sides, as in the position 
when starting. See that the wrists are tinbent and that the 
palf/is of the hands are iwrned from the body, and the forearm 
snug against the upper arm. 

After learning the movement, take a deep inhalation, and 
hold it from the time you place the arms in position until they 
return to position a second time. 

Make each exhalation as complete as possible, that the fol- 
lowing inlialatioji may expand every air cell. 




Dorsal Breathing, 



Belt Breathing. 



14 



PHYSICAL TRAINING SIMPLIFIED. 



Chest Expander — Place hands; inhale; forward — back; for- 
ward — back; exhale. 




Chest Expander. 
Note — For class work three times is sufficient; for individ- 
ual work, each one must be his own guide. 



SHOULDER BRACE 

Place the arms at side, as shown in the illustration. Extend 
the arms forward in a horizontal and parallel position, the 
muscles relaxed, hands open, palms downward. 

Slowly raise the hands, close them firmly. Draw the arms 
back slowly, the elbows leading. Keep the elbows up until 
they have passed back as far as possible. (During all this 
time the arms will be gradually closing.) Then slowly lower 



PHYSICAL TRAININCx SIMPLIFIED. 



15 



the elbows slightly, allowing the closed hands to turn, with 
fingers upward, but .with hands still closed, the little fingers 
pressing against the ribs, wt'isis unbent. 

After learning the movement, take a deep inhalation, and 
hold it from the time you place the arms in position until they 
return to position the second time. Make each exhalation as 
complete as possible, that the following inhalation may expand 
every air cell. 




Shoulder Brace. 

Shotilder Brace — Place hands; inhale; forward — back; for- 
ward — back; exhale. 

Note — For r/czj-x work three times is sufficient; for individ- 
ual work, each one must be his own guide. 



FREEDOM OF JOINTS 

Health, strength and grace are all dependent, to a certain 
extent, 'upon the'freedom of the joints. ■ ■ 



l6 PHYSICAL TRAINING SIMPLIFIED. 

These are simple, yet effective. If exercised every day, 
regularly and judiciously, stiffness of joints and rheumatism of 
the joints would be unknown. 



FINGERS 

Place the arms at the side. Raise the forearms in front 
until the hands are somewhat higher than the elbows. Keep 
the elbows against the side. Put sufficient force in the fore- 
arm_s and hands to differentiate and devitalize the fingers while 
thrusting the hands up and down continuously. 




Fingers. 
Fingers — Place hands; thrust, rest; thrust, rest; thrust, rest. 
Note — Continue the thrusting for a few seconds only, then 
rest a moment. Then again and again. 



PHYSICAL TRAINING SIMPLIFIED. 



17 



WRISTS 



Exercise I. 
Place the arms at the side. Raise the forearms in front 
until at right angles with the upper arms. Put sufficient force 
in the forearms to move the hands from side to side, while keep- 
ing the elbows comparatively quiet. 




Wrists. — Exercise I. 

Wrists — Place hands; side to side; rest. 

Note — Continue the movement for a few seconds only, 
then rest a moment. Th^n again and again. 

Exercise II. 
Place the arms at the side. Raise the forearms in front 
until at right angles with the upper arms. Put sufficient force 
in the forearms to move the hands tij> and do7vn, while keeping 
the elbows comparatively quiet. 



I8 



PHYSICAL TRAINING SIMPLIFIED. 





Wrists. — Exercise II. 



Wrists. — Exercise III. 



Wrists — Place hands; up and down; rest. 

Note — Continue the movement for a few seconds only, then 
rest a moment. Then again and again. 

Exercise III. 

Place the arms at the side. Raise the forearms in front 
until at right angles with the upper arms. Put sufficient force 
in the forearms to whirl the arms inward, thus causing a 
rotary movement of the hands, 

Wi'ists — Place hands; whirl inward; rest. 

Note — Continue the movement for a few seconds only, then 
rest a moment. Then again and again. 

Exercise IV. 
Place the arms at the side. Raise the forearms in front until 
at ri^ht angles \vith the' upper afms^ Pu'f sufficient force in the 



PHYSICAL TRAINING SIMPLIFIKD. 



19 



forearms to Avhirl the hands oiitzvard, thus causing a rotary 
movement of the hands. 




Wrists. — Exp:rcise IV. 

Wrists — Place hands; whirl outward; rest. 
Note — Continue the movement for a few seconds only, then 
rest a moment. Then again and again. ,. 



ELBOWS 

Exercise I. 
Place the left hand to the side, the arm akimbo. Bend the 
body to the left, at the same time raising the right arm until 
the elbow is about even with the shoulder. Put sufficient force 
in the upper arm to swing the forearm and hand backward and 
forward. There should be no life, apparently, in the forearm^ 



i0 



PHYSICAL TRAINING SIMPLIFIED. 




Elbows. — Exercise I. Elbows. — Exercise II. 

Elbows — Left arm akimbo; place right arm; forward and 
back; rest. 

Note — Continue the movement for a few seconds only, then 
rest a moment. Then again and again. 
Exercise II. 

Place the right hand to the side, the arip akimbo. Bend the 
body to the right, at the same time raising the left arm until 
the elbow is about even with the shoulder. Put sufficient force 
in the upper arm to swing the forearm and hand backward and 
forward. There should be no life, apparently, in the forearm. 

Elbows — Right arm akimbo; place left arm; forward and 
back; rest. 

Note — Continue the movement for a few seconds only, then 
rest a moment. Then again and again. 



PHYSICAL TKAIMNd SIMI'LIKIED. 



21 



SHOULDERS 

Exercise I. 
Allow both arms to hang apparently lifeless from the should- 
ers. Put sufficient force in the chest and shoulders to twist 
the body quickly to the left. This must be d<?ne -by ou-e 
impulse. Allow both arms to sway freely, but bring the body 
back to position. Do not repeat the impulse until the arms 
cease swaying. 




r I 



\ > < » 



{ijii 



Shoulders. — Exercise I. 

Shouldeis — Impulse to the left; rest. 

Note — Repeat each impulse when the arms cease swaying. 

Exercise II. 
Allow both arms to hang apparently lifeless from the shoul- 
ders. Put sufficient force in the chest and shoulders to twist 



22 



PHYSICAL TRAINING SIMPLIFIED. 



the TDody quickly la the right. This must be done by oile 
impulse. Allow both arms to sway freely, but bring the body 



/ 
/ 







ShouleUers.— Exercise II. 



back to position. Do not repeat the impulse until the arms 
cease swaying. 

Shoulders — Impulse to the right; rest. 

Note — Repeat each impulse when the arms cease swaying. 



NECK 

exercise I. 

The benefits derived from the neck exercises are two-fold: 

first, the freedoiti of the joints; second, the developing and 

strengthening of the muscles of the neck, and, at the same 

i'&&%^4>&z'erikg the scrawny neck (especially the scare-crow 



PHYSICAL TRAINING SIMPLIFIED. 



2S 



bone) with good solid flesh. In order to accomplish this it is 
necessary to go beyond the devitalizing exercises, usually given, 
for this purpose by teachers of the Delsarte aesthetic exercises. 

Slowly bow the head forward and downward as far as pos- 
sible, stretching the neck muscles tothe utmost without yield- 
ing the slighest at the waist muscles; that is, without swaying. 
Raise the head slowly, and as slowly bow it as far back and 
down as possible. 

These exercises must not be done in a careless, listless man- 
ner, but with d^ purpose underneath. Avoid jerkiness. 




Neck. — Exercise I. 
Neck — Forward, raise; backward, raise. 
Note — Three times each way will suffice for class work. 

Exercise II. 
Slowly lower the head, sidewise toward the left shoulder* 



24 



PHYSICAL TRAIMNG SIMPLIFIED. 



Stretching the muscles to the utmost. Do not allow the body 
to sway or bend, nor the head to turn, nor the shoulder to 
rise. Raise the head slowly, and as slowly lower it sidewise 
toward the right shoulder. Do not allow the body to sway or 
bend, nor the head to turn, nor the shoulder to rise. 




Neck. — Exercise II. 

Neck — Left, raise; right, raise. 

Note — Three times each way will- suffice for class work. 
Exercise III. 

Have the head perfectly poised, then slowly turn it to the 
left until, if possible, a perfect profile is formed. Keep the 
head erect and the body immovable. Then as slowly turn the 
head back to the front position, then to the i'ight until, if pos- 
sible, a perfect profile io ft^irmed. Keep the head perfectly 
poised. ' . 



PHYSICAL TRAINING SIMPLIFIED. 



25 



The question may be asked concerning the rotary movement 
of the head. I have discarded it since using the stretching 
instead of the devitalizing exercises of the neck. 



TURN 



TURN 




Neck — Exercise III. 
JSleck — Left, turn, front; riglit, turn, front. 
Note — Three times each way will suffice for class work. 

HIPS 

Exercise I. 
Stand erect, with the weight of the body on the left foot. 
ra7i< with the right foot by first drawing it far back, then 
bringing it forward by raising the knee as high as possible and 
pushing the foot forward until the leg is fully extended. The 
position of the leg at this juncture should be very niucli that of 
the leg of a thoroughbred trotter just as the foot seems eager 




lill'S. — EXI'KCISE.I 




jjxps. —Exercise II. 



28 PHYSICAL TRAINING SIMPLIFIED. 

to grasp the turf. Strike the ball of the foot and bring the leg 
back to position, and continue the paMdng without halting at 
the starting point. 

v^//— Settle on left foot; paw right; rest. 

Note — This exercise should be continued for a number of 
seconds each time. If at first there is difficulty in balancing, 
place the left hand on a chair or desk. 

Exercise II. 

Stand erect, with the weight of the body on the right foot. 
PaiJ^ with the left foot by first drawing it far back, then bring- 
ing it forward by raising the knee as high as possible and push- 
ing the foot forward until the leg is fully extended. Strike 
the ball of the foot and bring the leg back to position, and 
continue the pawing without halting at the starting point. 

After practising vigorously for a short time with both legs, 
place the hands on the hips, walk a few steps and note the 
almost immediate benefit. 

One can hardly realize that so little exercise can produce so 
good results. 
..Hip—'^^X.XXQ. on right foot; paw left; rest. 

Note — This exercise should be continued for a number of 
seconds each time. In class work, the teacher should use his 
or her discretion as to, the number of times. 



KNEES 

Exercise I. 

Stand erect, with the weight of the body on the left foot. 
Raise the right knee until the calf of the leg touches the thigh. 
Place the foot to the floor quickly but noiselessly. 

Knee — Settle on left foot; right; up, down. 

Note — Continue this exercise for a number of seconds. In 
class work, the teacher should use his or her discretion as to 
the number of times. 




Knees, — Exercise I. 



Knees. — Exercise II. 



30 - PHYSICAL TRAINING SIMPLIFIED. 

Exercise II. 

Stand erect, Avith the weight of the body on the right foot. 
Raise the left knee until the calf of the leg touches the thigh. 
Place the foot to the floor quickly but noiselessly. 

Knee — Settle on right foot; left; up, down. 

Note — Continue this exercise a number of seconds. In class 
work, the teacher should use his or her discretion as to the 
number of times. 



ANKLES 

V . Exercise I. 

Staiid erect, with the weight of the body on the left foot. 
Raise the right foot from the floor, and put sufficient strength 
in the leg to shake, the foot. If found difficult at first, work 
the "foot up and down and sidewise until some freedom of the 
ankle joint is secured. 

Ankle — Settle on left foot; right; shake; rest. 
,. Note — Continue each time for a few seconds. 

Exercise II. 

Stand erect, the weight of the body on the right foot. Raise 
the:/^/'/ foot from the floor, and put sufficient strength in the 
leg to shake the foot. If found difficult at first, work the foot 
up and down and sidewise until some freedom of the ankle 
joint is secured. 

Ankle- — Settle on right foot; left; shake; rest. 

Note — Continue each time for a few seconds. 

A WORD ABOUT THE MUSCLES 

Not only is it necessary that QXtry joint of the body should 
be exercised daily in order to keep them in perfect condition, 
but every muscle of the body should receive the same careful 
attention, that they, too, may be brought into healthful action 
each day. 




Ankles. — Exercise I. 



Anki.es. — Exercise II. 



32 PHYSICAL TRAINING SIMPLIFIED. 

I do not mean by this that every ;;//;/?//<? muscle should receive 
daily attention, but the general muscles of the entire body; 
that no one set should be exercised to the detriment or at the 
expense of any other set. 

Every one wishes — if one has any pride concerning the body 
— to have shapely and M^ell developed arms, legs, reck, chest, 
shoulders, etc. All of this can be if you zvill that it should, 
but with the will must be the work. 

All of this can be accomplished by devoting from fifteen to 
twenty minutes a day in the faithful practice of the following 
exercises. 

Bear in mind, however, that fifteen minutes every day is 
more beneficial than an hour at haphazard. 



FOREARMS 

Exercise I. 

There are two special exercises for the development of the 
forearm muscles. 

While the arms are pendent at the side, close the hands 
firmly and then open quickly and vigorously until the fingers 
are extended to the utmost. Continue the rapid and vigorous 
opening and closing of the hands with as little movement as 
possible of the arms. 

Forearms — Hands shut; open (ten times each). 

Note — For special individual work, not less than twenty, 
five to fifty times each. 

Exercise II. 

Extend the arms full length at the side, horizontally. Close 
the hands firmly, palms down. Draw the hands as far down 
and tinder as you can, then raise them as high as possible. 
Both of these movements — up and down — should be done with- 
out moving the arm, except at the wrist joint. 

N. B. — Although these movements can be given withouf 
apparattis, I think it better that the hards should grasp some 
light object; a dumb-bell not being objectionable. In place of 




Forearms. — Exercisk I. 




Forearms. — Exercise II. 



34 



PHYSICAL TRAININ(i SIMPLIFIED. 



the dumb-hell, however, I would especially recommend — for all 
of these exercises where dumb-bells can be used — the IVarman 
Grip Exeiriser, only 25 cents a pair, beautifully ebonited. 

Forearms — Extend; down, up (te-n times each). 

Note — Stretch the muscles to the utmost, and by the time 
you have drawn the hands down and up ten times, you will 
feel the congestion of the blood in the forearm muscles. Not 
less than twenty-five times for special work. 



UPPER ARMS 

P>XERCISE I. 

There are two special exercises also for the upper arms: 
The first for the biceps and the triceps; the lifting and the 
strikijig xi\\x%Q\Q.%. These develop the arm front and back and 
give it a shapely and graceful appearance when viewed from 
the side. 




Upper Arms. — Exercise I. 

Extend the arms full length at the side, horizontally, palms 

up. Close the hands, as if firmly grasping a dumb-bell. Bring 

the hands in vigorously toward the shoulders, without lowering 

:'.c elbows or bending the wrists. Then strike them out to the 



rHVUCAl, IKAINIM 



IMI'IIKIF.l). 



Starting point; at first, carefully, until )uu know the strenL;lh 
of your elbow joints, then vigorously, as if striking at an object. 

Upper Arms — Extend; in, out (ten times each). 

Note — For special or individual work, from twenty-five to 
fifty times. 

Exercise II. 

This second exercise of the upper arms is to develop the 
space on the outer side of the arm between the elbow and 
shoulder that is so often lacking in otherwise well developed 
arms. This lack of development is especially noticeable when 
viewing the arm from the front or back. 




Upper Arms. — Exk.rcise II. 

Extend the arms full length at the side, horizontally, palms 
down, hands closed. Turn the hands over as far as possible to 
the right, then to the left. Do not lower the arms; keep them 
extended. This movement -will affect the whole arm and 
shoulder. Grasp an imaginary dumb-bell. 

Upper Arms — Extend; turn; right, left (ten tim&s each). 

Note— Simple as this appears, I know of no exercise more 
tiresome, if rightly done. For special or individual work, 
twenty times will suffice. 



36 PHYSICAL TRAINING SIMPLIFIED. 

CALVES 

"What the forearm is to the M'hole arm, the calf is to the 
whole leg; the same holds with the upper arm and the thighs. 

Walking develops the back of the calf; bicycle riding the 
outer portion of the calf. This exercise develops the whole 
calf, especially the inner-upper portion which, most of all, 
gives it the desired shapeliness. 

When the calf of th€ limb is viewed from the side only, we 
cannot say it is shapely; not until viewed from the front or 
back. 

Rise on the balls of the feet as far toward the toes as pos- 
sible. Keep the body erect. Raise the heels as far as possible 
from the floor. Poise a few seconds, then allow the heels to 
touch the floor without sinking heavily upon them or allowing 
the body to sway forward or backward. Also, walk on the 
toes. 

N. B. — A cure for insomnia, a relief at any titne to the over- 
ivorked or zveary brain. Get up from your desk when tired and 
try it. 

Calves — Rise slowly; up, down (ten times each). 

Note — For special needs, from twenty-five to fifty times. 



^ 



THIGHS 

The elasticity of one's step depends almost entirely upon the 
thigh muscles, and not, as is generally supposed, upon the calf 
muscles. 

Stand erect. Settle the body quickly by bending the knees 
and lifting the heels from the floor, the entire weight of the 
body being upon the balls of the feet. Keep the upper por- 
tion of the body as erect as possible, even when sitting. Rise 
quickly. 

After learning to keep your balance when in the sitting pos- 
ture, jump about a number of times without rising to position. 




Calve' 



Thighs. 



38 



PHYSICAL 'JKAININCi SJMl'l.lKIK 



There is no exercise to compare with this for stretching anu 
developing the thigh muscles. 

Thighs — Sit; rise (only five times each at first). Then jump 
v^'hile sitting. 

Note — For special work, not less than twenty-five times. 



SHOULDERS AND CHEST 

Exercise I. 
There are four special exercises, three of which can be given 
with or without apparatus. 




Shoulders and Chest. — Exercise I. 
Stand erect, the arms pendent. Grasp an imaginary dumb- 
bell and turn the arms to the right until the palms of the hanrls 



PHYSICAL TRAINING SIMPLIFIED. 39 

are from the body, the back of the hands touching the limbs. 
Extend the arms outward and up until the closed hands touch 
above the head — as far above as possible. Bring the hands 
back to the sides of the body with the arms still extended. 

Imagine you are lifting heavy dumb-bells, thus requiring the 
movement to be slow and as with effort. Lower them as if 
heavy and needing effort to meet the resistance. 

Shoulders and Chest — Arms side; turn; up; down (ten times 
each). 

Note — For special work, not less than twenty times. 

Exercise II. 

Stand erect, arms pendent. Bring the hands up straight at 
the side, arms fully extended, until the hands and arms are 
about on a level with the shoulders. Grasp an imaginary 
dumb-])ell in each hand, the dumb-bell being held upriglit. 
Bring the hands forward directly in front, arms fully extended; 



Shoulders and Chest. — Exercise IT. 

touch the closed hands, and llicrn sIo\\*ly return them to posi- 
tion and as far back as possible without lozvering the hands 
beneath the level of the shoulders. Allow the body to su ay 



40 



PHYSICAL TRAINING SIMPLIFIED. 



from the ankle joints, but not to bend from the waist. Do not 
allow a forward movement of the head; that is, in advance of 
the body. 

Shoulders and Chest — Arms side; up; front; back (ten times 
each). 

Note — For special work, not less than twenty times. 

Exercise III, 
Extend the right arm forward. Grasp an imaginary dumb- 
bell or Indian club and sweep it down toward the floor close 




Shoulders and Chest. — Exercise III. 

t<j the side of the body. Continue the movement back and up 
until it has made a complete circle withotct bending the arin at 
the elbo7v joint. 



I'HVSICAI, TRAIXINO SIMPLIFIED. 



41 



Reverse the movement — after sweeping it forward from five 
to ten times. Do not allow the arm to bend; better that the 
entire body should twist from the ankles. 

The same exercise (forward and reverse) should be taken 
with the /tT? hand. The hand should make a perfect circle, 
following an imaginary line on the wall in front, the line con- 
tinuing on the floor, up the wall behind you, straight across 
the ceiling to the line forming the starting point. 

Shoulders and Chest — Right arm, front; sweep (ten); reverse 
(ten). Left arm, front; sweep (ten); reverse (ten). 

Note — For special work, not less than twenty times each 
way with each arm. 




Shoulders and Chest. — Exercise IV. 



42 PHYSICAL TRAINING SIMPLIFIED. 

Exercise IV. 

Stand erect between two desks or chairs, or in front of a 
cliair with high arms. Bend forward and place the liands 
upon the arms of the chair. Grasp them firmly. Step back 
until only the toes touch the floor. Hold up the head so that 
tlie body is straight from head to foot. Drop the body slowly 
l)etween the desks or cliairs or chair arms, dropping the body 
as low as the arms will admit. 

To return: Straighten the arms slowly, raising the weight of 
the body resting upon them. £>o not bend the body lohen 
straightening the a7'?ns. 

This exercise is excellent also for the tricep (the striking 
muscle). 

Shoulders and Chest — Chair; hands; feet; down; up (three 
times). 

Note — This is a very difiicult exercise if done correctly; 
that is, not bending the body. For class work, from three to 
live times; individual work, from ten to fifteen times. 



NECK 

Special exercises for the neck muscles are given on page 22. 
In the exercises given for llie freedom niul suppleness of the 
neck joint, they have been gi\ en with a \ lew of exercising {lie 
/Nitscles at the same time; hence, not necessary to repeat here. 



V/AIST, SIDES, BACK AND ABDOMEN 
HEART— STOMACH— LIVER 

In order to habitually carry the Ailal oigans — heart, stomach 
and liver, especially the sttMiiach — in the correct position for 
h ;iltli, the muscles siirronnding these organs shouJd receive 
special altenli;>n. 

There are no better exercise ■; to secure the needed results 
than the three which I designate as Bowing. Bending, Twisting. 

All of these have been taught and practised for years, but 



PHYSICAL TRAINING SlMr'LlFIEL). 415 

not witli a view to any special purpose ; hence, have not pro. 
duced the needed results. So valuable are these three exer- 
cises in the i7<5taining and retaining of health that they should* 
//-^cede and j/z.-ceed all others; in fact, they are of so great 
importance they could j/z/ivsede all others. They care for 
that portion of tlie body almost wholly neglected by the aver- 
age gymnast — the health of the vital centres. 

If the demand of the imiscles that u>aste exceeds the vital sup- 
ply, no matter how strong the nniscles are, impairment of health 
is inevitable. 

Before beginning these exercises, a word, by way of encour- 
agement, to show the benefits to be derived therefrom. 

SPECIAL BENEFITS 

First — A friendly relationship between the heart, stomach 
and liver. 

Second — Retaining one's youthful spirits while growing old 
gracefully. 

Third — Retaining one's suppleness, even to and past three 
score and ten. 

Fourth — Preventing the bent and rigid form so common to 
old age. 

Fifth — Preventing and curing obesity; burning out the adi- 
pose tissue, and giving healthy, solid fiesh instead. 

Sixth — Adding years to one's life and life to one's years. 



BOWING 

Stand erect. Place the hands on the hips. Raise the chest 
niuscularly. Draw the hips and abdomen back as you bend 
the body forward slowly and as low as possible — so low that 
you feel a strong tension of the muscles on the back part of the 
legs. Keep the head up sufficiently to prevent an excess of 
blood in the head. Do not bend the knees. 

Rise slowly to position and bend the body backward, bend- 
ing tlie knees in order to prevent an undue strain that uiigiil 



44 



PHYSICAL training; simplifikd. 



possibly cause rupture. Keep your balance, even though you 
raise the heels from the floor. 

After learning the position of the body — a few times' practice 
will suffice — instead of keeping the liands on the hips, raise 
them high above the head, as the chest and abdomen are lifted 
thereby. Swing the extended arms backward over the head, 
swaying the body as you go back, bend the knees slightly, and 



P^' 



<X.J \ 




^,i 



• \ ■ : . 



Bowing. — Waist Mu sci.es „ 

then swing forward, weight solid upon both feet, knees unbcrJ, 
try to touch the floor with the fingers. Note how far your 
fingers are from the floor when you begin, and you will be 
encouraged when, by and by, you can touch the fingers, then 
the knuckles when the hands are closed, and finally the palm 
of the hands. Remember that the knees should not be bent 
when bending forward. 

HOW OFTEN ? 

If vou are unaccustomed to the exercise be satisfied W\\.\i five 
times each way every day the first week; then increase five 



PHYSICAL IRAINING SIMPLIFIED. 45 

times each additional week until you reach fifty times each 
way every day. 

TAKING one's OWN MEDICINE. 

For niaiiv years I have not missed taking my fifty Ixnvs every 
morning as soon after arising as convenient, no matter what 
the conditions or surroundings; sometimes in a sleeper; some- 
limes when getting ready to take a train at one, two or three 
o'clock in the morning; sometimes on an ocean steamer, when 
I am seriously meditating about casting my bread upon the 
waters; sometimes in a "spare room" (kept for ministers), the 
mercury dropping to 16 below zero; hwX. always I bow, and 
always fifty. 

Bo-iving — Forward, back (five times). 

Note — For individual work, fifty times. 



BENDING 

Yes; bowing is bending, but bending is not bowing. 

Stand erect, weight of body on both feet. Place the hands 
on the ribs. Drop the left hand and slowly bend the body to 
tlie left, passing the left hand straight down the left leg as far 
below the knee as possible. This must be done without moving 
the right foot from the floor. 

Rise slowly. When back to position place the left hand on 
the ribs, drop the right hand, passing it straight down the 
right leg as far below the knee as possible. This must be 
done ivithottt lifting the left foot from the floor. Keep both 
feet firmly upon the floor during the bending to right and left. 

Bending — Right, left (five times). 

Note — Inasmuch as the boToing exercises all the waist mus- 
cles, ten times each way is sufficient for special work. 

TWISTING 

Stand erect. Place the hantls en the ribs. Weight of the 
body firmly on both feet. Turn as far to the left as possii)ic 



46 



PHYSICAL TRAINING SIMPLIFIED. 




Bending. — Waist Muscles. 



without moving the feet. Keep the head in its relative posi- 
tion to the body; that is, when facing square to the front. By 
ol>serving this caution the head will not turn in advance of the 
body. 

When turned as fa.; as possible to the left, turn back slowly 
to position; then as far to the j-ight as possible, keeping the feet 
solid upon the floor, not allowing them to turn when the body 
turns. 

This exercise, especially the turning to the right, is known 
to thousands of my pupils as 



PHYSICAL TRAINING SIMPLIFIF.I). 



47 



THE LIVER SQUEEZER 

This is the simplest, the most efficacious, the least expensive 
remedy for a torpid liver that was ever given to the public. 
Try it, also, when you have a bilious headache. Because you 
feel the least like exercising is no indication that exercise 
should not be taken. 



TURN 



URN 




Twisting or *• Liver Squeezer." 
Exercise, proper exercise, will rest you when ordinarily 
tired, if not too much exhausted. When one is tired it is 
seldom that he is tired all over. If this be true then one set 
of muscles has been overworked. Rest them by working some 
other set. When tired walking, run a little while. When the 
brain is tired work the body. 

This matter of resting by changing the mode of work I saw 
exemplified by some workmen employed in a large foundry in 
Chicago. I had occasion to pass them every day during the 



48 PHYSICAL TRAIMNC SIM 1*1,1 FIEI). 

noon hour. The noon meal liad heen eaten. Many of the 
workmen were resting tliemselves (after their Laborious work of 
the morning) by playing ball, and that most vigorously. 

Liver Squeezer — Turn; left; right (five times). 

Note — For special or individual work, not less than ten 
times each way. 

STATIONARY RUNNING 

Running, or some form of exercise requiring deeper and 
fuller breathing than is obtained by walking, should be 
indulged in daily. 

It is not convenient to practice running on the crowded 
thoroughfares of our large cities. We might be running for 
health and pleasure, and get just the opposite. The liability 
to arouse suspicion would also be a barrier to such a form of 
exercise. But we can obviate that difficulty by stationary 
running. 

Incline the body forward as if starting to run, a race. Close 
the hands and place them on the chest to keep it active and to 
keep the arms from swaying. Close the mouth and keep it 
closed. Run, but do not m n'e out of the position in which 
you are standing. Begin slowly, increase the speed, then more 
slowly again at the finish. Stand in the open, moving air, if 
possible, if not, by an open window. 

Rtinning — Go; halt (fifty steps). 

Note — Count (mentally) each step as the foot touches the 
floor. For special work, the running should be from 200 to 
500 steps. 

THAT TIRED FEELING IN THE SMALL OF 
THE BACK 

Have you ever had it? Did you ever find any special exer- 
cise that would relieve it? Well, heie is one. 

Stand erect, the weight of the body ecpially divided over 
boi^- feet. Place your hands on the hips. Make yourself as 



PHYSICAL TRAIMNCr SI MPl.I KI Kl >. 49 

tall as possihle from tlie clust, l)iil do not lift the Ictt from the 
floor, even to the extent of slightly raising; tlie heels. Reverse 
the natural order of the position of the feet; that is, instead of 
the heels together and the toes turned out. put the toes together 
and separate the heels. Slowly, first \\ilh tlie one foot then 
with the other, separate the heels as far apart as possible, 
keeping the toes of the shoes touching. Keep the body well up. 

Sniall f the Back — Place hands; toes; tall; separate heels. 

Note — Once should give instant relief. 



HOBBY HORSE 

Every one rides a hol)l<y. This is one that will greatly ben- 
efit you, the special object being elasticity of the leg muscles, 
thus causing one to be " light on the feet. " It will also give 
you better breath control and greater liDig capacity, if you keep 
the month shut. This should be done not only when exercis- 
ing, but after the exercise until the breathing is normal. 

The name is significant, as the exercise is suggestive of one 
riding a hobby-horse. The upper portion of the body, pivoted 
at the hips, moves backward and forward, while the legs, 
alternately, extend forward and backward. 

Place the hands on the hips. Extend the right leg forward, 
sway the body backward. As the right leg comes back to 
position raise the left leg immediately and extend it l)ack\vard, 
swaying the body forward. Alternately touch the right and 
left foot to the floor, touching only the hall of the foot, and, as 
nearly as possible, always touching the feet in the sante place. 

Hobby Horse — Place hands; ready; ride; rest (three times). 

Note — Continue for a few seconds. For individual work, 
continue until the breathing is very deep and labored. 

STAIR-CLIMBING 

I say stair climbing, because the majority of those who have 
stairs to ascend do climb, especially worlien. 



50 PHYSICAL TRAINING SlMPLlKiKD. 

There is no one exercise that is more healthful or more 
invigorating than going up and down stairs, provided that the 
air in the halls is pure. 

The benefits are threefold : strefigthening the leg muscles, 
increasing the lung capacity and giving breath control. 

But, like everything else, there is a right and a wrong way. 
Wife and I have tested its virtues by walking up the steps of 
every monument in this country. (Washington Monument, 
898 steps.) 

When the public school teachers learn by experience the 
benefits derived from this mode of exercise, they will no longer 
•■' dread those horrid stairs," but will consider them a blessing, 
a great boon to humanity. Furthermore, they will go earlier 
than usual to school in order to go up and down the stairs 
several times before the regular exercises of the day begin. 
Then, should they feel tired when the day's session is over — 
which they should not, and which they 7c>oi/ld not if they 
devoted ten minutes morning and afternoon to giving the pupils 
this series of exercises — they will, before going home, ascend 
and descend the stairs many times for the purpose of resting. 

THE RIGHT WAY 

There are three special points to observe: 

Fi7-st — Touch only the ball of the foot to the step in passing 
either up or down. The planting of the whole foot upon the 
step and heavily striking the heel is in direct violation of the 
physiological principle concerning the jarring of the brain, the 
cerebellum. 

Second — Incline the body forward, but do not betid it at the 
waist. Keep the chest active, and thus avoid stoojnng and 
interference with the breathing. 

Third — Keep the month shut. (Very difficult, especially if 
two or more persons are together.) See that every inhalation 
is diaphragmatic, not clavicular. 

Avoid talking when ascending, and especially 7ohen reaching 
the top of the stairs. Do not puff out the little breath that is 
left. The mouth shoulil ;/.'/ be opened under any consideration 



PHYSICAL TRAIMNC, SIMPLIFIED. 5I 

until the breathing is norma/. If the breathing is full and 
deep and labored, there is all the more need of keeping the 
mouth closed until the heart and lungs have resumed their 
normal condition. By observing this last caution One will also 
be bene^ted vocally by the increase of volume and by reson- 
ance. 

In descending the stairs the body should be erect* Ben<' 
only the knee joint, touch only the ball of the foot, desct- nd 
lightly, gracefully, noiselessly, yet firmly. 



Just a word in conclusion. In order to reap the richest har- 
vest from the foregoing series, one must exercise regularly 
every day. Do it as a religious duty. Be as regular in your 
exercises as you are in your devotions — no; as regular as you 
ought to be. 

WHEN TO EXERCISE 

Never allow a morning of your life to pass without taking 
the bowing exercise fifty times. Take the joint exercises in 
the morning and the muscle exercises at night just before 
retiring. Always take the special exercises (such as rising on 
the toes, etc.) directly after any long-continued mental eflort. 

Midway between breakfast and the noon hour is the best 
time, physically considered, for any form of vigorous exercise. 

Follow the morning and evening exercises with a sponge or 
hand bath of cold water, if you have sufficient vitality for reac- 
tion; if not, lukewarm water. 

Do not allow yourself to get chilled when bathing. Put a 
handful of salt in the bowl of water; it will strengthen and 
invigorate you and prevent your catching cold — or the cold 
catching you. 

Last, but not least of all, if you wish the body to be a tit 
temple for the indwelling of the soul, three things observe with 
care — zuhat you eat, what you drink, xvhat you think. 



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Women's Viii^&#' ^^'^^^ prefer that 

Saddle VW ^^yle. 




Men's Saddle 




Handsome Booklet, 



^ 



Bicycle Saddles, from a Physician's Stand- 
point," mailed free. 



« A. G. SPALDING & BROS. 

'%j New York Chicago Philadelphia 'Washington 



The** I A pi IIV" FR'CTFON 



ROWING 
MACHINE 




The smallest, simplest and most practical Rowing Machine yet intro- 
Huced. The means used to produce a resistance is a simple friction clutch, 
which takes instant hold at the commencement of the stroke and holds the 
pressure till its completion, but instantly releasing it, precisely as In a boat. 
It Is quickly taken apart without loosening any bolts or screws, and can be 
set away in a closet or put under the bed, occupying but a small space— a 
most valuable feature for home use. Each machine is adjustable to any 
amount of friction and has an indicator so graduated that one revolution is 
equivalent to 100 strokes, or one-third of a mile, based on Hanlan's time of 
thirty-two strokes per minute. Handsomely built from ash and maple, iron 
work japanned, and every machine guaranteed. 

No. 119. Laflin Machine, Packed for Shipment, $15.00 

Complete Illustrated Catalogue 
Free 

A. G. Spalding & Bros. 

NEW YORK CH1C\G0 PHIUDELPHU 



iX^^^Q^c^^^X^^^^Q^c^^^j^^^t 




s 



PALDINQ'S^ 
..RUNNING SHOES 

USED BY CHAMPIONS WEFERS, 
KILPATRICK^ AND ALL THE 
LEADING RUNNERS ^ ^ Jt ^ ^ 



No. 2/0. "The Spalding" Shoe. Finest Kangaroo 
leather ; an extremely light and glove-fitting shoe ; 
best English steel spikes, firmly riveted on. ^^ ^^ 
Per pair 3>0.UU 

No. 10. Finest Calfskin Running Shoe. Light 
weight, hand-made, six spikes. Per pair, . $4.50 

No. 1 1 . Calfskin Running Shoe. Machine-made, 
five «pikes. Per pair, $3.00 

Catalogue of All Sports mailed Free. 



A. Q. SPALDING & BROS. 



NEW YORK 
PHILADELPHIA 



CHICAGO 
WASHINGTON 



Spalding's Home Gymnasium. 

Combining Swinging Rings, Trapezk, Stirrups and Swing. 




The apparatus is supported by two strong screwhooVs in the ceiling, 
itbout 18 inches apart and screwed 5 inches into the joist. It can also be 
Used out of doors, by erecting a framework, such as is used for swings. The 
Straps are of extra strong webbing, and adjustable to any desired height, 
The rings are of the patent bent wood, about 6 inches in diameter. The 
apparatus can be put up in any room, and removed in a moment, leaving only 
the two small small eyes in the ceiling visible. A space 6 or 8 feet wide is 
ample for any of the exercises. The various combinations can be quickly and 
easily made. We furnish, in addition, a board, adjustable to the stirrups 
which form an excellent swing for the little ones. 

No. I , Complete, ready to put np, $5.00 

Our Complete Illustrated Catalogue 

For all Athletic Sports, Uniforms and Gymnasium 
goods, will be mailed Free to any address 

A. C. SPALDING & BROS. 

New York Chicago Philadelphia 



y^ggr 




WRIGHT & DITSON, t 

BOSTON, MASs| 

Headquarters for Everything t(| 

Pertaining to Athletics.^ J*.^ J 



fine £awn Cennis $upplie$ 



Wright & Ditson's 
Championship Tennis Ball 



Adopted by all the leading Associations 
in the United States and Canada. 



The Pirn 
Racket 



Camphell and Sears «| 
Rackets * 



s used by all the leading players. 

C^ f^ ^^ 

i We are the Leaders for... 

¥ 
¥ 
¥ 
¥ 
¥ 



are more popular than ever.'^ 
^4 



SPECIAL RATES' 
TO CLUBS 



Foot Ball Supplies 



JOHN F. MORRILL'S NOSE MASK, ETC J 



¥ REGULATION RUGBY FOOT BALLS,^^ 
U CANVAS JACKETS AND PANTS 

^ MOLESKIN PANTS 

¥ 
¥ 

IJ SEND FOR FOOT BALL AND GENERAL CATALOGUE. jj 
J SPECIAL RATES TO CLUBS. ^ 

I WRIGHT & DITSON, . I 

¥ 4 

J 344 Washington St, BOSTON, MASS.* 



mi 

■i;-'".V 




•.•?'■'•' 
•.'r'-r 



made throughout. 



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m 



! SPALDING'S^^ *-...... --j 

I STRIKING BAGS | 

HIGHEST QUALITY CORBETT BAG. >•/: 

No. 18. Designed and endorsed by .•^•r.* 
James J. Corbett, champion of the •*•?; 
world. Made of tlie very finest grain leather, specially V'ii:**- 
tanned for this bag, extra well and carefully made 
throughout, and each bag the exact duplicate of the 
one used by Champion Corbett in training and for ex- 
hibition purposes. Splendidly adapted for gymnasium 
work. Complete, in box '$ j O.OO 

HIGHEST QUALITY GYMNASIUM 
BAG. No. 13. Made in regulation 
size and of the finest imported pebble 
grain leather; the sewing and workmanship through- 
nut are of the most substantial character, and we have 
spared no expense in making this an ideal bag for 
gymnasium work. The bladder is of a special grade 
of red Para rubber, e.xtra heavy, and made expressly 
for this bag. It is extremely lively and 
very durable. We recommend nothing 
cheaper in striking bags intended for 
gymnasium use. Packed complete, in 

box $8.00 

No. 12. THE STANDARD SPECIAL. 
Regulation size, made of selected oil tanned 
grain leather, silk_ stitched and carefully 
made. _ This bag is particularly adapted 
for quick work. Each bag complete in 

'^o'^ $5.00 

No. 10, THE STANDARD. Regula- 
tion size, made of specially tanned glove 
leather, substantially pui together. Each 

bag complete in box $4.00 

No. 17. THE EXPERT. Regulation 
size, made of fine Napa leather and well fin- 
ished. Each bagcomplete in box, $3.50 
No. 16. THE PRACTICE. Medium 
size, fine grain leather cover and well 
Each bag complete in box $2.50 

EXTRA BLADDERS. 

No. A. For Corbett Bag No. 18 and Gymnasium Bag No. 13. E.xtra 
fine quality rubber and expressly made for these bags $ J .25 

No. B. For Bags Nos. 12, 10 and 17. Fine quality rubber and very 
durable $ | ^qq 

No. C. For Bag No. 16 75q 



A. Q. SPALDING & BROS., "'-^ l^^t 



Chicago, 
ladelphia. 



;V;»;?t>:!I.V;»£Sa.j».'.-.«-.'.».vJ!».v.r.f;;.J.».':«-.- 



'■■■•'■V.-.W* /.•;•'. V^'j • I^■:••.y^^ 



v^ ^ i^^ ^ ^'^v^^r^^ 



Champion Jas. J. Corbett... | 

"CORBETT" 



USED THE. 



(Trade Mark) 



Manufactured by 
^ A. J. REACH CO., 

Tulip and Palmer Sts. 
<■ Phiiadelphia, Pa. 



Boxing Gloves 



...In his Fight with JViiTCHELL ^' ^jT"-^-- ^^^• 



[an. 25, 1894. 




. 



The REACH Trade Mark is on the Wrist of Every Glove. 

An Exact Duplicate 

of the Gloves used by Corbett 
will be sent, upon receipt of price. 



Per Set, $7.50 < 



If you cannot get them in your city, 
address 



A. J. Reach Co., 



Tulip and Palmer 
Streets, 



PHILADELPHIA, PA. 



$ 



Rome Dbrary 

PUBLISHED MONTHLY 

Devoted to Games and Pastimes 
of interest to the Home Circke^ 



t^t^ 



1. Chess 


13. Loto 


2. Whist 


14. Hearts 


3. Dominoes and Dice 


15. Reversi 


4. Poker 


16. Piquet 


5. Backgammon 


17. Go=Bang 


6. Euchre 


18. Games of Patience 


7. Billiards 


19. Children's Games 


8. Ecarte 


20. Cribbage 


9. Checkers 


21. Drawing Room Games 


10. Bezique 


22. Group of Card Games 


11. Pool 


23. Children's Games 


12. Pinochle 


24. Group of Card Games 



25. Drawing Room Games 
PRICE JO CENTS 

Httierlcan Sports Publisbing £o. 
241 Broadway, new Vork 








SPALDING'S 

Athletic Library 

No. Published Monthly 

1. Life and Battles of James J. Corbett. 

2. Indian Clubs'and Dumb Belis. 

4. How to Become a Boxer. 

5. Gymnastics. ^ [Campbell. 
G. How to Play Lawn Tennis. By Champion 
7. How to Play Base Ball. Just the /hing lor 

Boys. By Walter Camp. 
0. The Athlete's Guide. How to Run, 'Sprint, 
Jump. Walk, and Throw Weights. 

12. Association Foot Ball. 

13. Hand Ball. 

14. Curling, Hocl<ey and Polo. 

16. Skating. A very practical book. By Champion 

18. Fencing. [Geo. D. Phillips. 

20. Cricket Guide. By Geo. Wright. 

21. Rowing. By E. J. Giannini, Champion Amateur 
23. Canoeing. By C. Buwyer Vaux. [Oarsman. 

25. Swimming. By Walter G. Douglas. 

26. How to Play Foot Ball. By Walter Camp. 

27. College Athletics. By M. C. Murphy. [son. 

29. Exercising with Pulley Weights. H. S. Ander- 

30. How to I'lay Lacrosse. By W. H. Corbett. 

32. Practical Ball Playing. By Arthur A. Irwin. , 

36. How to Play Golf. Edited by L. B. Stoddart. 

37. All Around Athletics 

30. Lawn Bowls. By Henry Chadwick. 

40. Archery. By James S. Mitchel. 

42. How to Use the Punching Bag. 

.5.5. Sporting Rules ; for discus throwing, etc. 

.56. Official Basket Ball Guide for 1896-7. 

57. Official Roller Polo Guide for 1896-7. , 

.58. Bowling. Latest rules and regulations. 

59. Official Bicycle Guide. Instructions to cyclists; 

Portraits of all leading riders ; complete list of 

60. Indoor Base Ball. [records. 

61. Athletic Almanac for 1897. 

62. Military Cycling in the Rocky Mountains. By 

Lieut. James A. Moss, U. S. A. 

68. Spalding's Official Base Ball Guide. 

64. Spalding's Lawn Tennis Annual. , 

65. Intercollegiate A. A. A. A. Guide. 

66. Technical Terms of Base Ball. 

67. Rowing Guide. ' 

68. Official Croquet Guide. 

69. Official A. A. U. Rules. 

70. Official Foot Ball Guide for 1897. Edited by 

Walter Camp. 

Per Copy, 10 cents, postpaid. 

American Sports Publishing Co., 

241 BROADWAY, NEW YORK. 



Spaldittd's 



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ILLUSTRATED 
CATALOGUE OF 



FALL AND 
WINTER..,. 



Spom 



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FOOT BALL, ICE SKATES, GOLF AND 
POLO ^ ATHLETIC AND GYMNASIUH 
OUTFITS e^ SWEATERS, HUNTING 
CLOTHING AND EQUIPMENTS, AND 
ALL ACCESSORIES FOR FALL AND 
WINTER WEAR. J. J» J. J. J> Ji, 

Handsomely illustrated, and the recognized authority for standard and 
up-to-date goods. Mailed free to any address. 

¥¥ 

A. a SPALDING & BROS. 

NEW YORK CHICAGO 
PHILADELPHIA WASHINGTON 




BICYCLE CATALOGUE' ^EBL 

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